In this meditation,
We will take a few calming breaths to really ground down and center ourselves.
I will ring the bell one time to begin,
And I will ring the bell three times to end.
Sit in your comfortable seated position,
Either on the floor or in a chair.
Sitting up tall in your seat,
Allow your shoulders to come down away from your ears,
And start to bring your awareness to your breath.
Inhaling and exhaling through your nose.
And as you breathe here,
Start to lengthen your exhalation.
And we can do this by simply counting four for our inhalation and counting six for our exhalation.
So let's start.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four,
Five,
Six.
Inhale one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four,
Five,
Six.
Inhale one,
Two,
Three,
Four.
Exhale,
1-2-3-4-5-6.
Inhale,
1-2-3-4.
Exhale,
1-2-3-4-5-6.
Inhale,
1-2-3-4.
Exhale,
One,
Two,
Three,
Four,
Five,
Six.
And then just come back to your normal inhalation and exhalation.
And start to just feel the lengthening of the breath,
Calming your body.
Just the awareness of the breath and the lengthening of the exhalation.
Now slowly scan your body.
And any place where you're feeling any tightness or any tension,
Inhale.
And as you exhale,
Release the tension in that space.
And we'll continue to do this for the next few breaths.
Just inhaling,
Exhaling.
Exhaling and feeling your body consciously relaxing with each exhalation.
Now imagine for yourself some place that you find calm,
Peaceful,
Where you feel at ease.
This will take a different shape for each person,
But I want you to imagine your calm,
Peaceful place.
And imagine that you're in that place right now and feel all the things that you feel when you're in this space.
And for the next few breaths,
You're just gonna inhale and exhale and imagine yourself in this calm and peaceful place.
And imagine yourself in this calm and peaceful place.
Continue to just inhale,
Exhale.
Inhale,
Exhale.
Inhale,
And again,
Just exhale.
Any tension,
Any tightness you might be holding onto in your body.
Bring your hands together in front of your hearts and gently bow your chin to your chest and thank yourself for taking the time to meditate today.
And I thank you all for taking this short meditation with me and I offer you all the greeting,
Namaste.
The light in me acknowledges the light in you,
Namaste.
